smally

Rest day, eat too much Saturday so I had to do something.

1 mile 7:15

4 miles 6:39 avg

1 mile 5:58 avg

1 mile 6:45 avg

3 miles 6:59 avg

108, some hills as well.

Great speed run today.  Did not run out of control at all, I would run between 10.5 and 11 but more at 11 this time around, 10.5 felt so great after the 11.  At the end I pushed it a bit to 11.5.

PB on the TM at the gym - 17:17

Should have run outside today but I just wanted to run with a favorite pair of shorts and no shirt, felt guilty so I decided to make it a worth while run on the TM.

6 miles - 6:52 which is 8.7 on the TM, this felt easy and part of me wanted to run the entire run at that pace for 13 miles but I knew I need some Threshold miles.

Next 2 miles I ran 5:52 avg, quite pleased with the effort seeing I did a speed workout yesterday. 

I went right down to MP 6:52 for half a mile and then did the last half mile at 5:55 pace.  I should have hung on for another mile at MP for an even 10 miles but I will save that last mile for tonights hockey game.

9 miles - 59:27

First rest day since Jan 19th.  Had a health presentation so I had to miss which is ok the day before a long run.

Solo long run, started at 9:45 similiar to Boston's time.  Weather was 6 degrees, misty and started to pick up with the winds from the NW which was ok because most of the first half of the 20 miles was into the wind, the wind said it was 25km and gusts up to 40 which I really only felt once for about .2 of a mile, felt like a kyte.

The plan was 12 miles 7:15 then run the last 7 miles around 6:40.  Of course I decided to do something a bit different.   Decided to break the run down into two 10 mile runs.  First 10 miles I wanted to be around 7 min miles and then negative split the last 10 miles.

10 miles 109:50

10 miles 108:35

The key to the run was not to feel like I could not take another step passed 20 miles but to vision that I could run another 10 k if I had to.  By thinking this way I actually finished quite strong because I knew that it was not the end of the race at 20 miles and that at 20 miles I want to feel fresh in Boston regardless of hills etc or at least know that I can run 10 mor k at 7 min or under pace.

Happy with the effort because I worked hard taking advantage of the wind and bearing down when the wind was in the face, I also kept telling myself that I had a bit more in the tank if I really was racing, I wanted to run comfortable and I think I accomplished this.

12 tmes 200's hill repeats

all at 6 min mile pace on the TM at 10 incline.  Basically 45 seconds each repeat.